Moroccan Bean and Pepper Stew Recipe

Looking for an easy Moroccan Bean and Pepper Stew recipe? Learn how to make Moroccan Bean and Pepper Stew using healthy ingredients.


Submitted by ssteadmans

Makes 6 servings



It?s as easy as to make as chili, but with terrific exotic flavors and the pork bits throughout adds a satisfying hue. Cinnamon, ginger, and red pepper not only warm up the flavors of this healthful stew, where the bean is the star, they also fill it with health-promoting antioxidants. TIP: This dish can be made without the Pork to lower the saturated. I don't think this changes the flavor or the texture that much but maybe only reduces some depth.

Recipe Ingredients for Moroccan Bean and Pepper Stew

1/2 lb Pork (dice into smaller than bit sized pieces)
1 tablespoon olive oil
2 cups bell peppers (yellow or red chopped)
2 cups butternut squash (cubed peeled)
1 1/2 cups chopped onions
2 teaspoons Cinnamon, Ground
2 cloves Garlic (chopped)
1/2 teaspoon Cumin, Ground
1/2 teaspoon Ginger, Ground
1/4 teaspoon Red Pepper, Ground
1/4 teaspoon kosher Salt
16 ounces chickpeas (garbanzo beans), drained and rinsed
15 1/2 ounces red kidney beans, drained and rinsed
14 1/2 ounces diced tomatoes, undrained
1 cup water
3/4 cup vegetable broth
1/4 teaspoon Cinnamon, Ground
1/4 teaspoon Ginger, Ground
2/3 cup whole wheat couscous
1/4 cup golden raisins

Recipe Directions for Moroccan Bean and Pepper Stew

  1. For the Stew, heat oil in 3-quart saucepan on medium-high heat. Add Pork and cook for 2 minutes until brown. Add bell peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened. Add cinnamon, garlic powder, cumin, ginger, red pepper and sea salt; cook and stir 1 minute. Stir in beans, tomatoes and water. Bring to boil. Reduce heat to medium-low; simmer, covered, 20 minutes or until vegetables are tender.

  2. For the Couscous, bring broth, cinnamon and ginger to boil in medium saucepan on high heat. Remove from heat. Stir in couscous and raisins. Cover. Let stand 5 minutes or until the liquid is absorbed. Fluff couscous with fork.

  3. Serve stew over couscous in large soup bowls. Sprinkle with mint and almonds, if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 460.7g
Amount Per Serving
Calories
748
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
28mg
9%
Sodium
251mg
10%
Potassium
2335mg
67%
Total Carbohydrates
125.3g
42%
Dietary Fiber
29.6g
118%
Sugars
19.0g
Protein
46.3g
Vitamin A 131% Vitamin C 111%
Calcium 21% Iron 66%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in thiamin
  • High in vitamin A
  • High in vitamin C
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